Comparing Nutrients in 1 pound Asparagus VS Cooked Frozen Artichokes

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Frozen Artichokes	23%	8%	69%

Macro Nutrients

	Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Energy	3.13% 91kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	32% 41.6g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	5.26% 3.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.26% 4.54g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.04g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	55% 21g	38g per day for Men 19-50 years
Protein	18% 9.98g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59% 236μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	25% 22.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.13mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Frozen Artichokes	Recommended Dietary Allowance
Calcium	11% 109mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	121% 9.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.7% 236mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	35.2% 1197mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.4% 423g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cooked Frozen Artichokes per 1 lb

Compare the macro and micronutrient content in 1 lb of Asparagus versus 1 lb of Cooked Frozen Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Asparagus vs Cooked Frozen Artichokes:

• 1 pound of Asparagus has 38 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B5, 7.1 times more Vitamin E and 3.3 times more Vitamin K than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 2.3 times more Vitamin B9 than Raw Asparagus.
• Both Asparagus and Cooked Frozen Artichokes provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Cooked Frozen Artichokes have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Asparagus as well as Boiled and Drained Frozen Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Asparagus vs Cooked Frozen Artichokes:

• 1 pound of Asparagus has 3.1 times more Copper, 3.8 times more Iron, 11.5 times more Selenium and 1.5 times more Zinc than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 2.2 times more Magnesium, 1.7 times more Manganese, 1.3 times more Potassium and 26.5 times more Sodium than Raw Asparagus.
• Both Asparagus and Cooked Frozen Artichokes contain similar levels of Calcium, Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Asparagus has 2.2 times more Sugars than Cooked Frozen Artichokes.
• While 1 lb of Boiled and Drained Frozen Artichokes contains 5.9 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 1.4 times more Protein than Raw Asparagus.
• 1 pound of Asparagus provide inadequate amounts of Omega 3
• Both Raw Asparagus as well as Boiled and Drained Frozen Artichokes provide inadequate amounts of Energy and Omega 6 in one pound.